CrossFit Holistic – Silverbacks

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Warm-up

Egen uppvärmning, lämpligen med skivstång!

Weightlifting

Macho man

Hitta dagens 1RM

Macho man = komplex

3 Power cleans

3 Front squats

3 Jerks

Metcon

Metcon (Weight)

EMOM 10 min, 1 Macho man 80% av 1 RM

Metcon (Time)

Team metcon

Fram & tillbaka:

80 split squat jumps med stång

70 assbike

60 skierg

50 shoulder to overhead

40 power cleans

30 barfacing burpees

20 t2b

10 db manmakers

Accessory

Magkomplex * 4